Line and Balance Focus Workout

Objective: Focus on maintaining a clean aquatic line and good front-to-back balance.

Total Distance = 3000

Set 1 - Warm-up; Dist = 600
1 X 200 Freestyle
1 X 100 Freestyle arms only with pull buoy
1 X 100 Kicking on side
1 X 200 Freestyle arms only with pull buoy

Set 2 - Conditioning + Active Recovery; Dist = 400
8 X 50 Freestyle as 25 hard (EN3) + 25 slow (REC) - recovery can be other stroke
NO rest between repeats - the second 25 is active recovery

Set 3 - Stroke Drills with Pull Buoy; Dist = 1200
Repeat Twice: 15 seconds rest between each 100; with pull-buoy swim slower (EN1) and focus on balance and aquatic line; for freestyle repeats same focus but swim harder

1 X 100 with pull buoy in normal position (high thighs) - Training Cat: EN1
1 X 100 freestyle (no pull buoy) - EN2
1 X 100 with pull buoy between knees - Training Cat: EN1
1 X 100 freestyle (no pull buoy) - EN2
1 X 100 with pull buoy at ankles (or ankles held together without kicking) - Training Cat: EN1
1 X 100 freestyle (no pull buoy) - EN2

Set 4 - Conditioning; Dist = 400
2 X 200 Freestyle on 15 seconds rest; Training Cat: EN2
Focus on your balance and aquatic line.

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim 50% using another stroke

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